Treeni 2
Warm up
4x45s on / 15 s off cardio
band pulls + banded hip activation

Sitten liikelämppää

Long Cardio
Part 1
3 rounds
12 wall ball shots
1 min row
12 push ups
Part 2
3 rounds
12 db snatches
1 min ski / run
12 box step ups
Part 3
3 rounds
6+6 single arm ring row
1 min air bike / bike erg
12 double kb deadlifts

rest 2 min bwn "Parts"

Deadlift - sets e2mom
5x5 - RIR 5+ for all sets.

4x10min ( A+B+A+B)

A.)Upper body
• 10 OHS-position shoulder rotation
• 10 Bird dog
• 10 Lying prone press
• 10+10 Hinge wall ( 1 hand at a time)
• 10 truck drivers

B.) Lower body
• 10 Curtsy lunge
• 8+8 Box step down
• 10 Kangaroo squat
• 10+ 10 banded deadlift + good morning
• 3+3 Full perfect stretch combo

5 Rounds For Time:

5-4-3-2-1 Rope Climbs
10 Bench Press @ BodyWeight

TC 15

Build To a Heavy Single

3-4 Rounds:

10 x 10m Shuttle Runs
10 Banded Goodmornings
10 Air Squat
10 Sit Ups
10 DL

Teams of three

3K Row
3K SkiErg
6K BikeErg

Partner 1 - works
Partner 2 - recovery on Echo Bike
Partner 3 - rest

Switch after every 300m (600m Bike)

Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

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Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

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Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

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Row 500 m
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
30 Deadlifts, 100 kg
5 Burpee Box Jump Overs, 24 in
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
25 Front Squats, 80 kg
5 Burpee Box Jump Overs, 24 in
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
20 High Hang Clean, 60 kg
5 Burpee Box Jump Overs, 24 in
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
15 Shoulder to Overhead, 60 kg
5 Burpee Box Jump Overs, 24 in
Row 500 m

Warm-up:

3x
15/12 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 4 @ 90% of last week 4RM

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Metcon:

As many reps as possible in 12:00 minutes of:
50 Double-unders
10 Deadlifts 100/70kg
5 Box jumps 30/24”

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Bonus:

5 sets of 15 Banded pull-ups
4 sets of 12+12 1-Arm behind the neck tricep extensions
4 sets of 12 Reverse hypers

Core:

3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

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